Comparing Nutrients in 1 pound Multi-grain Bread VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Multi-grain Bread	Tomato Paste	Recommended Dietary Allowance
Energy	41.4% 1202kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	66% 85.8g	130g per day for Men 19-50 years
Sugars	40% 29g	76.2% 55.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	15.3% 11g	36.6% 26.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 7.67g	% 26g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.36g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	108% 60.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.27mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.3mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	75.4% 0.98mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	13.6% 54.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.68mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Tomato Paste	Recommended Dietary Allowance
Calcium	46.7% 467mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	142% 11.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	59.6% 1.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	148% 1034mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	115% 1728mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.53% 168g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Multi-grain Bread VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Multi-grain Bread versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Multi-grain Bread vs Tomato Paste:

• 1 pound of Multi-grain Bread has 4.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 1.2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 219 times more Vitamin C, 11.6 times more Vitamin E and 8.1 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Tomato Paste provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Multi-grain Bread as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Multi-grain Bread vs Tomato Paste:

• 1 pound of Multi-grain Bread has 2.9 times more Calcium, 1.9 times more Magnesium, 6.7 times more Manganese, 2.7 times more Phosphorus, 6.2 times more Selenium, 6.5 times more Sodium and 2.7 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.3 times more Copper and 4.4 times more Potassium than Multi-grain Bread.
• Both Multi-grain Bread and Tomato Paste contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multi-grain Bread has 3.2 times more Energy, 9 times more Fat, 8.7 times more Saturated Fat, 29.3 times more Omega 3, 11 times more Omega 6, 2.3 times more Carbohydrate, 1.8 times more Fiber and 3.1 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.9 times more Sugars and 2.4 times more Fructose than Multi-grain Bread.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6